Ladies, we've all been there—those dreadful days leading up to your period where you feel like you're on an emotional rollercoaster, your stomach is churning, and your uterus is in flames. But what if I told you that PMS doesn't have to be a life sentence? What if you could actually feel good in your body, even during that time of the month and possibly ditch PMS once and for all?! Let's dive into how you can achieve hormone health and relieve PMS symptoms for good!
Why Do PMS Symptoms Occur?
From a young age, we've been told that suffering from PMS is just part of being a woman. It’s as if dealing with cramps, mood swings, and bloating is a rite of passage for us. But WHY does this happen? PMS symptoms occur due to imbalances that occur on the cellular level- whether that's in your gut, hormones or even nutrient levels. PMS symptoms are not just random…they are signals from your body that something is off. So if you want to know how to relieve PMS symptoms…you first need to know what are causing them in the first place.
Hormonal Imbalances
During the luteal phase, which occurs after ovulation and before your period starts, your body is supposed to produce a balanced amount of estrogen and progesterone. However, various factors such as chronic stress, poor diet, lack of exercise, and exposure to environmental toxins can disrupt this balance.
For example, chronic stress can elevate cortisol levels, which competes with progesterone and leads to estrogen dominance. A poor diet lacking essential nutrients like magnesium and omega-3 fatty acids can also impair hormone synthesis. Additionally, a sedentary lifestyle can contribute to poor circulation and a sluggish metabolism, exacerbating hormonal imbalances. Exposure to environmental toxins, such as endocrine disruptors found in plastics and personal care products, can further throw off your hormonal equilibrium.
When your estrogen and progesterone levels are out of whack, it can lead to a whole host of symptoms such as mood swings, bloating, breast tenderness, headaches, and severe cramps that make you feel less than your best.
High Levels of Stress and The Role of Cortisol
For instance, high levels of cortisol, the stress hormone, can interfere with progesterone production, leading to estrogen dominance.
Estrogen dominance can cause symptoms like bloating, breast tenderness, and mood swings. This happens because cortisol competes with progesterone for the same receptors in the body. When cortisol levels are high, it can block progesterone from binding to its receptors, reducing progesterone's effectiveness. This can cause an imbalance, as progesterone levels drop and estrogen levels remain high, leading to estrogen dominance.
Plus, cortisol can also increase the activity of an enzyme called aromatase, which converts testosterone into estrogen, thereby exacerbating the imbalance.
Gut Health and Hormones
Poor gut health can affect the reabsorption of estrogen in the body, worsening the imbalance. An unhealthy gut can lead to an overgrowth of bad bacteria, which produces an enzyme called beta-glucuronidase. This enzyme can cause estrogen to be reabsorbed into the bloodstream instead of being excreted, leading to higher levels of estrogen and exacerbating PMS symptoms.
Specifically, beta-glucuronidase breaks the bond between estrogen and glucuronic acid, a process needed for estrogen to be safely excreted. When this bond is broken, estrogen re-enters the bloodstream, causing estrogen dominance.
This hormonal imbalance can manifest as severe PMS symptoms, such as mood swings, bloating, and breast tenderness. So, maintaining a healthy gut microbiome is crucial for regulating estrogen levels and alleviating PMS symptoms.
Blocked Detox Pathways
Blocked detox pathways can also play a significant role. Your liver is responsible for breaking down and removing excess hormones from your body. If your detox pathways are blocked due to poor liver function or exposure to environmental toxins, these excess hormones can build up and contribute to hormonal imbalances.
Specifically, the liver uses two phases of detoxification to process and eliminate these hormones. In Phase I, enzymes convert toxins into intermediate forms, which can sometimes be more harmful than before for the time being. But then in Phase II, these intermediates are further processed to make them water-soluble, allowing them to be excreted via urine or bile.
If either detox phase is compromised, it can lead to the accumulation of excess hormones, worsening PMS symptoms.
Certain environmental toxins like pesticides, heavy metals, and endocrine disruptors can directly interfere with liver enzymes, further messing up your detox process and exacerbating hormonal imbalances.
Why Conventional Medicine Doesn't Work Long Term on Relieving PMS Symptoms Naturally
If you want to learn how to relieve PMS symptoms naturally and FOR GOOD, you won't find the answer on the pharmacy store shelves. Sure, you can pop an Advil or go on the birth control pill to mask the symptoms, but these are just band-aid solutions.
They don’t get to the ROOT causes of your hormonal imbalances. For example, while Advil may temporarily relieve pain and inflammation, it doesn't address the hormonal chaos that’s causing your PMS in the first place.
Similarly, the birth control pill doesn’t actually "fix" your hormones; it simply overrides your natural hormonal cycle by introducing synthetic hormones. Essentially, it shuts down your body's own hormone production and replaces it with a steady dose of synthetic estrogen and progestin. This can prevent ovulation and stabilize the uterine lining, which may reduce PMS symptoms, but it doesn’t address the underlying imbalances that are causing the symptoms.
So once you get off the pill, your symptoms can simply return and those underlying imbalances that were contributing to your PMS in the first place, just got worse on a cellular level since they weren't actually addressed (only covered up).
Conventional medicine often overlooks these root issues, focusing instead on quick fixes that don’t tackle the real problem. We need to dig deeper, ladies!
How to Relieve PMS Symptoms Naturally: A Functional Nutritionist's Approach
As a functional nutritionist for women, I'm all about getting to the root cause of your symptoms. Functional medicine lab testing, like stool and hormone tests, can provide a comprehensive look at what's really going on inside your body. This isn't just about masking symptoms… it's about understanding the underlying imbalances and addressing them holistically.
Functional medicine lab tests, such as the DUTCH (Dried Urine Test for Comprehensive Hormones) test and comprehensive stool analysis, can provide a detailed picture of your hormonal landscape and gut microbiome. These tests help us pinpoint the exact imbalances and guide a targeted treatment plan to restore harmony in your body.
For instance, the DUTCH test can reveal imbalances in estrogen, progesterone, and cortisol levels, which are often culprits behind PMS symptoms. Elevated cortisol can indicate chronic stress, while imbalances in estrogen and progesterone can point to hormonal dominance issues. Additionally, the test can uncover deficiencies in essential hormones and neurotransmitters that affect mood and energy levels.
The comprehensive stool analysis can shed light on gut health, which is intricately linked to hormone balance. It can reveal the presence of harmful bacteria, yeast overgrowth, and markers of inflammation. These factors can disrupt estrogen metabolism and lead to its reabsorption into the bloodstream, worsening PMS symptoms. The test can also identify enzyme deficiencies that are crucial for hormone detoxification and overall gut function.
By addressing these root causes, such as inflammation, gut dysbiosis, and hormonal imbalances, we can create a personalized approach to hormone health that doesn’t just mask the symptoms but resolves the underlying issues, allowing you to feel your best all month long.
10 Natural Tips on How to Relieve PMS Symptoms Naturally
Take a High-Quality Magnesium Supplement: Magnesium is a powerhouse mineral that can help alleviate cramps and improve your mood.
Use a Heating Pad: Applying heat to your lower abdomen can provide immediate relief from cramps.
Eat Loads of Omega-3s Before Your Period: Omega-3 fatty acids have anti-inflammatory properties that can help reduce PMS symptoms.
Avoid Inflammatory Oils: Steer clear of oils like canola and soybean. Instead, opt for anti-inflammatory options like olive oil and avocado oil.
Increase Your Fiber Intake: Fiber helps to balance your hormones by aiding in the elimination of excess estrogen.
Practice Stress-Reducing Activities: Whether it’s yoga, meditation, or a simple walk in the park, reducing stress can have a huge impact on your hormonal health.
Stay Hydrated: Drinking plenty of water can help reduce bloating and keep your digestive system running smoothly.
Get Regular Exercise: Physical activity can help to balance your hormones and reduce PMS symptoms.
Consider Herbal Supplements: Herbs like chasteberry and evening primrose oil have been shown to help with hormonal balance (but work with a provider to figure out what is best for you)
Maintain a Balanced Diet: Eating a diet rich in organic high quality whole foods, lean proteins, and healthy fats can help keep your hormones in check.
Ladies, are you ready to finally take control of your hormone health and wave goodbye to those dreadful PMS symptoms for good? Imagine a life where you feel balanced, empowered, and in tune with your body every single day. At Healthfully Nourished, we are here to make that dream a reality. Our team of expert holistic women's nutritionists is passionate about guiding you through every step of your journey.
Hormone health doesn't have to be a confusing maze or a constant Google search. With the right approach and the heartfelt guidance of a genuine functional nutrition hormone health specialist, you can achieve the balance you've been longing for. You deserve to feel amazing in your own skin, and we're here to help you make that happen. I am beyond excited to walk this path with you, offering all the support and expertise you need!
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